Pregnancy yoga and postpartum yoga

Whether you’re a first-time expectant mom, or a seasoned mama of three, finding a free moment to focus on yourself can be tough. We want to inspire you to find those moments, and that's why we asked yoga teacher and mom, Hanna Linder, to highlight a few simple movements you can incorporate into your day. If time permits and you can carve out 15-30 minutes of me-time, Hanna has created pregnancy and postpartum yoga-inspired flows just for you. Be gentle with yourself and go at your own pace. Enjoy!

15-Minute Yoga Session, Part 1

Focus on strengthening the pelvis and back

In this yoga class, we focus on strengthening the pelvic floor muscles and the muscles around the hips with various leg exercises, from standing on all fours. We stretch the lower back and hips in the pigeon position (alternatively write a hip stretch here) and both begin and end this yoga sequence by finding deep relaxing breaths. This sequence is safe to do for all pregnant women, regardless of which trimester you are in.

15-Minute Yoga Session, Part 2

Focus on stretching and strengthening the upper body

In this yoga class, we focus on stretching the sides of the body, strengthening the shoulders and chest, and finding deep breaths all the way down to the belly. With the help of close knee push-ups, dynamic movements for shoulders and chest, and half bridges, this class targets the entire body. Expect to maybe get a drop of sweat or two, and to relax and feel that you have stretched all the major joints in your body. This sequence is safe to do for all pregnant women, regardless of which trimester you are in.

 

30-Minute Yoga Session

Movement 1: Modified Urdhva Dhanurasana, Wheel Pose

Strengthening the pelvic floor and lower back is important for all women, especially during and after pregnancy. This simple exercise helps you find the muscles in the pelvic region. Lie on your back, keep your feet hip-width apart, press your feet against the floor, and lift your hips. Move slowly and focus on the movement. Try to activate your pelvic floor as you lift your hips and avoid using the gluteal muscles. Imagine you are zipping up a zipper from your tailbone to your pubic bone. Repeat 10-15 times. If you are a new mom, you can let your baby join the exercise as extra weight.

Movement 2: Circular movement with the upper body

Starting the morning with a breathing exercise can be a nice way to begin the day. This movement series is designed to stretch and build strength in the oblique muscles and lower back. Move your body in gentle circles and make sure to let the spine follow the movement. Push your chest forward as you move forward and round your back as you move backward. Stretch each side by holding your hand over your head and leaning your body to the opposite side while looking up at your hand to stretch the neck. Make sure to keep both sit bones on the mat for more stretch. Come back to the center and enjoy five deep breaths in and out. This exercise can be done at any time of the day and is safe to perform both during and after pregnancy.